Mods, Critique this diet please.
Goal: Lose bf, maintain muscle mass
Stats: 6'1", 250, 19%bf, 425lb comp. bench
Sun, Mon, Wed
6am 45min cardio (intervals on treadmill for 25/ bike for 20) empty stomach.
8 high fiber cereal/yogurt
10 Myoplex low carb protein bar
1pm 45min cardio
3 Myoplex bar
5 Chicken, steak or fish, 12oz Skim Milk, salad w/ light dressing
7 Myoplex bar
11 some type of protein (cheese, milk, meat, eggs...)
Tues
Same diet. Lift at 1pm instead of cardio.
Thurs
Same diet, but drop almost all carbs (cereal, milk)
Fri
Cheat day/ CARB UP
Sat
Maintainenance diet, Lift.
PWO meals include simple sugars, 50-70g protein and no/low fat.
PWO meal #2 is the same but replaces simple sugars with complex carbs.
My Sun-Thursday macronutrient breakdown:
2000/150/200-250
My lifting schedule is as follows:
Tues and Sat (Push, Legs, Pull, Push, Legs, Pull...) which gives me from 10-11 days between working a muscle group. It's a version of Mike Mentzer's Heavy Duty. I'll do Push on a Tues, followed by Legs on Sat, then on to Pull on the next Tuesday and hit Push day again on Sat. I do high intensity reps under 6 for heavy compound movements and up to 12 for lighter iso movements like lateral raises and so on.
Although the focus of my weight training is molded in Heavy Duty fashion, I do many different exercises per day (10-15) for about 2-3 sets.
Thanks for the help bros! I'm sure you can find many holes in this, but I think I'm on the right track and have put much thought into it. I was wondering if I was doing TOO MUCH cardio? 45min x 10 sessions per week.